An F45 trainer explains how long HIIT intervals should be to get to challenge your stamina without risking injury.

The timing can change so long as the work to rest ratio is complementary, Thompson explains.

Makes sense, right?

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As you get more advanced, you might start upping the duration ofbothyour effort and recovery periods.

Its been shown toimprove your cognition,boost your mood, andhelp regulate your metabolic processes.

10 minutes of HIIT.

Two young women practicing ballet with a teacher in the dance hall.

global athletics director at F45 Training

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Woman doing hip exercises

Cropped image of woman doing lunge yoga pose

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

Woman doing arm exercise without weights while sitting on mat at home.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles